Like many of you I am in the office for a large portion of the day and depending on my day I may not get much exercise in. But if we want to avoid re-injuring our knees it’s very important to be keep exercising and strengthening our knees. Here is my favourite knee strengthening exercise you can do while working and help avoid re-tearing your ACL.
What is the most important muscle to exercise so that you protect your knee?
The most important muscle that you must exercise to protect your ACL and knee is your hamstring. The hamstring and ACL work together to prevent the bottom of your leg moving forward beyond your knee. That explanation was very simplified but essentially if your hamstring is strong than your ACL does not have to work as hard.
After an ACL surgery you will notice the biggest decrease in strength in your Hamstring. Your quadriceps will also decrease in strength but not as significantly as your hamstring. For this reason you will find a lot of the ACL surgery recovery exercise routines focus heavily on hamstring exercises.
The problem for many of us is not whether or not we know if we should be strengthening our hamstring it is how do we find time to exercise. Well the exercise below is a great way to add a little bit of ACL rehab and preventive exercises into your daily work routine.
How To Exercise and Strengthen Your Knee While At Work – Chair Hamstring Curls
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This exercise is great, it can strengthen your hamstring and decrease the chance you tear your ACL. It is especially effective if you are still recovering from ACL surgery and have weaker hamstrings than normal.
Basically while sitting in a computer chair with wheels you should do the following 5-15 times 3 times per day.
- Sit in a chair with wheels
- Plant both feet on the ground
- Push away (like you would if you were going to stand up)
- Pause when you have pushed as far away as you can without your feet coming off the ground and your without standing up
- Pressing your heels into ground and flexing your hamstring pull yourself back towards the the desk.
This exercise will work both your hamstring and your quads and can be done discretely enough that people wont start talking about whether you’ve lost it.
If you are wanting to make this exercise easier on your knee then keep your hands on the desk to give yourself a little extra help.
To make the exercise more difficult you can lift one leg off the ground and
The Top 5 At Home Exercises
I did that helped get me walking 4 days after surgery
Click Here to see the exercises